I started with the treadmill again after bumping up the toughness. I do random at level 10 for 6 minutes and then after a break, random at level 15 for about three minutes, which completely kicks my ass.
I did 3 sets of 3 something, power cleans I think they are called. BB on the ground me in DL position. Pull it all the way up and get way under it to catch it deep in a front squat, back to upright position and then press it above my head. I think I was doing it at
(3) 3 @ 145
RDL's
(3) 5 @ 95
one legged squats
(3) 5 @ 0
A1 burpees:
(3) 10
A2 knee2chest:
(3) 10
I've been reading some good articles on training routines. Especially indoor ones that combine intense cardio with lifting so I won't fall back into the routine of lifting heavy weights and not running. I did hurt my back last week bowling of all things so I am gonna make sure I stay away from any lower back stuff for a week or two.
Monday, December 10, 2007
Tuesday, December 4, 2007
Weights and Run: Sunday 12/2/7
I'm still not pumped to be back in the gym, but I know that once I get a routine down I will want to go more and more.
I put the treadmill on random, a real high level and a 5% grade. Wow. I nearly passed out. It was a bit of a shock to the system, but it felt good to hurt and sweat a bit. I did two (2) six minute reps.
I liked this total body work a lot more:
lunges, press, bent over row, cleans, front squats
(3) 5 x 5 @ 95
It was pretty tough. I'd love to increase this weight through the summer as I think it is a great way to test total body strength.
(3) 10 burpees, 10 knees to chest
Another good one.
I put the treadmill on random, a real high level and a 5% grade. Wow. I nearly passed out. It was a bit of a shock to the system, but it felt good to hurt and sweat a bit. I did two (2) six minute reps.
I liked this total body work a lot more:
lunges, press, bent over row, cleans, front squats
(3) 5 x 5 @ 95
It was pretty tough. I'd love to increase this weight through the summer as I think it is a great way to test total body strength.
(3) 10 burpees, 10 knees to chest
Another good one.
Monday, December 3, 2007
Weights and Run: Wednesday 11/27/07
I tried to get some running in on the treadmill. I really hate it. I tried to do some tempo/fartlek running. It was pretty intense, but I got sick of it so quick. If I am running a hill I can see the tip of the hill and thats my goal. On a treadmill you are just running to a time and then you have to fiddle with the speeds, blah.
6 minute run
I'm experimenting with some total body stuff:
pulls, presses, cleans
(4) 5 @ 95pull ups, med ball alternating hand pushups
(3) 5, 10
Monday, November 19, 2007
Running: Sunday 11/18/7
4:30 fartlek 30 sec medium jog/30 fast jog/30 slow jog
(6) 15 sec burpees/15 sec rest
3:00 fartlek 15 sec fast jog/15 sec fast run/15 sec slow jog
(4) 30 sec burpees/30 sec rest
I was gonna post even before that cute little comment/zing today. I wanted a couple weeks to focus on working late, being around the apartment to clean and cook by 8 pm as opposed to the 9 pm meals and keeping my sock and underwear drawer full cause I wasn't going through 2 of each every day cause of the gym. I don't know if I missed the gym as much as felt weird being able to get dinner on the table by 6:30 and then after eating having an hour till anything good came on tv. I definitely didn't like the restless feeling that I got around 9:30 reminding me that the only physical exercise of the day was running down the hall of our new office building and trying to jump and flick the exposed heat duct.
I still don't know what my goals are for this winter and early spring. I want to stay at 200 lbs, which is right where I weighed in. In fact I think I want to cut weight to 190 for next season. I remember being at 220 and the trainer guy asking what my ideal playing weight was. I had no idea. It was never an issue. Like it or not I was gonna be playing at 185. I always mulled the idea of what it would be like to rumble around at 200 lbs and I found out it didn't suit me much.
My idea for the winter is, of course, getting stronger, but I don't need to put on 30 pounds to do it. I still think Im going with lots of weight at low reps, but cut that muscle down with lots of cardio and a better diet. Unfortunately Im not a treadmill guy and my gym doesnt have much but treadmills. I think around mid January I will head to TPS for three months at $50/month so I can do cardio stuff. They have big tires to push around, sleds to drag, free boxing classes, not like cardio kick boxing, but some dude like Mick from Rocky yelling at you to stop hitting like a pussy and now they have free basic MMA stuff, which has moderate contact. Alexis is a little scared of me doing it, but it is better than me getting drunk and practicing on all you 135 pounders.
So that is the plan, if you could call the above a plan. Try to get in the gym 2 times a week for full body workouts and mix cardio in between which, while its warm enough, will be fartleks and stairs.
(6) 15 sec burpees/15 sec rest
3:00 fartlek 15 sec fast jog/15 sec fast run/15 sec slow jog
(4) 30 sec burpees/30 sec rest
I was gonna post even before that cute little comment/zing today. I wanted a couple weeks to focus on working late, being around the apartment to clean and cook by 8 pm as opposed to the 9 pm meals and keeping my sock and underwear drawer full cause I wasn't going through 2 of each every day cause of the gym. I don't know if I missed the gym as much as felt weird being able to get dinner on the table by 6:30 and then after eating having an hour till anything good came on tv. I definitely didn't like the restless feeling that I got around 9:30 reminding me that the only physical exercise of the day was running down the hall of our new office building and trying to jump and flick the exposed heat duct.
I still don't know what my goals are for this winter and early spring. I want to stay at 200 lbs, which is right where I weighed in. In fact I think I want to cut weight to 190 for next season. I remember being at 220 and the trainer guy asking what my ideal playing weight was. I had no idea. It was never an issue. Like it or not I was gonna be playing at 185. I always mulled the idea of what it would be like to rumble around at 200 lbs and I found out it didn't suit me much.
My idea for the winter is, of course, getting stronger, but I don't need to put on 30 pounds to do it. I still think Im going with lots of weight at low reps, but cut that muscle down with lots of cardio and a better diet. Unfortunately Im not a treadmill guy and my gym doesnt have much but treadmills. I think around mid January I will head to TPS for three months at $50/month so I can do cardio stuff. They have big tires to push around, sleds to drag, free boxing classes, not like cardio kick boxing, but some dude like Mick from Rocky yelling at you to stop hitting like a pussy and now they have free basic MMA stuff, which has moderate contact. Alexis is a little scared of me doing it, but it is better than me getting drunk and practicing on all you 135 pounders.
So that is the plan, if you could call the above a plan. Try to get in the gym 2 times a week for full body workouts and mix cardio in between which, while its warm enough, will be fartleks and stairs.
Weights: Thursday 11/18/7
A1 deadlifts:
(3) 8 @ 135
A2 standing bar military press:
(3) 8 @ 95
B1 flat bench:
(3) 8 @ 135
B2 chest supported row:
(3) 8 @ 45
C1 reverse lunge frm deficit
(3) 8 @ body weight
C2 knees in crunch
(3) 12
(3) 8 @ 135
A2 standing bar military press:
(3) 8 @ 95
B1 flat bench:
(3) 8 @ 135
B2 chest supported row:
(3) 8 @ 45
C1 reverse lunge frm deficit
(3) 8 @ body weight
C2 knees in crunch
(3) 12
Monday, October 22, 2007
Practice: Sat and Sun 10/20-10/21
Last two practices of the year and my last post before nationals. Friday I didn't have time to do my agility workout and Monday I am getting a massage so that is it for workouts. I plan on getting some throwing in Tuesday and Wednesday along with getting up to speed a few times on Wednesday.
Practice was all right this weekend. We are losing steam as far as being able to get fired up point after point for playing against each other. I think we peaked intersquad intensity wise right before regionals. Over the past two months we have played one tough game against another team and the rest of the time, 16 days, 5 hours a day, we have played against each other. We did get up for the last point of Sunday after O had rattled off three or so in a row and practice had been called. There was a "we can't go out like that" shout that went up after this debacle so we got one more shot and pulled to the O. We had a great point of intense d that resulted in a throw away, which we turned into a goal. I don't know if the O felt the added intensity, but it was nice to go out with a little spunk.
The goal is in sight. Anything less than quarters will be a severe disappointment. It is easy to look forward, to assume wins and think about potential match-ups. Today and tomorrow I want to focus game by game and not day by day. Pike. Rhino. Sockeye. What do I have to do to be successful? I have to shut my man down, but to do that I have to know how he helps his team most. Long throws? Deep cuts? and play accordingly. On offense? Move the disc quickly, hit the deep throws when open and high percentage, and get the disc off the sideline with chips and patience.
Practice was all right this weekend. We are losing steam as far as being able to get fired up point after point for playing against each other. I think we peaked intersquad intensity wise right before regionals. Over the past two months we have played one tough game against another team and the rest of the time, 16 days, 5 hours a day, we have played against each other. We did get up for the last point of Sunday after O had rattled off three or so in a row and practice had been called. There was a "we can't go out like that" shout that went up after this debacle so we got one more shot and pulled to the O. We had a great point of intense d that resulted in a throw away, which we turned into a goal. I don't know if the O felt the added intensity, but it was nice to go out with a little spunk.
The goal is in sight. Anything less than quarters will be a severe disappointment. It is easy to look forward, to assume wins and think about potential match-ups. Today and tomorrow I want to focus game by game and not day by day. Pike. Rhino. Sockeye. What do I have to do to be successful? I have to shut my man down, but to do that I have to know how he helps his team most. Long throws? Deep cuts? and play accordingly. On offense? Move the disc quickly, hit the deep throws when open and high percentage, and get the disc off the sideline with chips and patience.
Thursday, October 18, 2007
Track: Wednesday 10/17/07
Stretching/active warmup.
Jog a little bit to loosen up. 2 laps curves/straights.
6x70m with walkbacks 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps) 3-4min (ample rest)
12x30m with walkbacks (set breaks of ~90 sec after first 6 reps) 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps).
We mixed up the 15's to get in some back pedaling-turn and go, backpedal-plant and go. shuffling and go, reactive starts, starting from pushup position and chases.
cooldown/stretch
Done.
Jog a little bit to loosen up. 2 laps curves/straights.
6x70m with walkbacks 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps) 3-4min (ample rest)
12x30m with walkbacks (set breaks of ~90 sec after first 6 reps) 3-4min (ample rest)
20x15m with walkbacks (set breaks of ~45 sec every 5 reps).
We mixed up the 15's to get in some back pedaling-turn and go, backpedal-plant and go. shuffling and go, reactive starts, starting from pushup position and chases.
cooldown/stretch
Done.
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